Primal Blueprint Text References

appendix 1

Chapter 1 – The Ten Primal Blueprint Laws

  • Gibbons, Ann. “Civilization’s Cost: The Decline and Fall of Human Health.” American Association of Physical Anthropologists. Science, 1 May 2009 (324):588 (link)

More references included in Chapter 1 End Notes on page 35.

Chapter 2 – Grok and Korg

Grok’s Diet and Lifespan

  • “Timeline of Dietary Shifts in the Human Line of Evolution.” Beyond Vegetarianism–Raw Food, Vegan, Fruitarian, Paleo Diets. (link)
  • Kaplan, Hill, Lancaster, Hurtado. “A Theory of Human Life History Evolution: Diet, Intelligence, and Longevity.” Evolutionary Anthropology 9:156-185, 2000 (link)
  • Hill K, Hurtado M, “Hunter-Gatherers of the New World.” American Scientist, 1989 September (7): 437-443 (link)

More references included in Chapter 2 End Notes on page 57.

Chapter 3 – The Primal Blueprint Eating Philosophy

Insulin

  • Rosedale M.D., Ron. Insulin and Its Metabolic Effects. (link)
  • Eddy D, Schlessinger L, Kahn R, et al. Relationship of Insulin Resistance and Related Metabolic Variables to Coronary Artery Disease: A Mathematical Analysis. Diabetes Care 2009; 32 : 361-366 (link)

Cholesterol

  • Kannel, William, Melvin Schwartz, and Patricia Mcnamara. “Blood Pressure and Risk of Coronary Heart Disease: The Framingham Study.” Diseases of the chest 56 (1969): 43-52.
  • Dauber, Fienlieb, Friedman, Gordon, and Moore. “Epidemiological Background and Design The Framingham Heart Study.” Framingham Heart Study. (link)
  • Encyclopedia of Epidemiology. Thousand Oaks: Sage Publications, Inc, 2007.p399-403: (Amazon)
  • Ornish, Dean. Eat More, Weigh Less: Dr. Dean Ornish’s Life Choice Program for Losing Weight Safely While Eating Abundantly. New York: Collins Living, 2001. (Amazon)

Statins & CoQ10

  • Jaconello, Dr. Paul. “Food and Your Heart.” Home of Echoworld Communications. (link)

Inflammation & Omega 3′s

  • Sacramento Bee, “Integrative Way” 27 July 2008. Dr. Kay Judge and Maxine Barish-Wreden: (link)

Context of Calories

  • Taubes, Gary. Good Calories, Bad Calories: Challenging the Conventional Wisdom on Diet, Weight Control, and Disease. New York: Knopf Publishing Group, 2007. (Amazon)
  • Schlosser, Eric. Fast Food Nation. Boston: Houghton Mifflin, 2001. (Amazon)
  • Nestle, Marion. Food Politics: How the Food Industry Influences Nutrition, and Health. Berkeley: University of California Press, 2007. (Amazon)
  • Simon, Michele. Appetite for Profit: How the Food Industry Undermines Our Health and How to Fight Back. New York City, New York: Nation Books, 2006. (Amazon)
  • Westman EC, Feinman RD, Mavropoulos JC, et al. “Low carbohydrate nutrition and metabolism.” American Journal of Clinical Nutrition, 2007 August 86(2): 276-284. (link)

Protein

  • Layman, Donald K. “Dietary Guidelines should reflect new understandings about adult protein needs” Nutrition and Metabolism. 13 March 2009. (link)

Carbohydrates

  • “The Glycemic Index.” The Official Website of the Glycemic Index and GI Database. (link)
  • “International table of glycemic index and glycemic load values: 2002 — Foster-Powell et al. 76 (1): 5 — American Journal of Clinical Nutrition.” American Journal of Clinical Nutrition. (link)
  • Mericle M.D., John. “Sugar, Vitamin C and Competitive Inhibition” Orthopaedic Physiotherapy online resources. (link)
  • P Mohanty, W Hamouda, R Garg, A Aljada, H Ghanim, P Dandona. “Glucose Challenge Stimulates Reactive Oxygen Species (ROS) Generation by Leucocytes” The Journal of Clinical Endocrinology & Metabolism Vol. 85, No. 8 2970-2973. (link)
  • MDA – What Happens to Your Body When… You Carb Binge

Fat

  • Enig, Mary G.. Know Your Fats : The Complete Primer for Understanding the Nutrition of Fats, Oils and Cholesterol. New York: Bethesda Press, 2000. (Amazon)
  • “The Nurses’ Health Study .” The Channing Laboratory Website. (link)
  • Enig, Mary. “The Skinny on Fats.” Weston A. Price Foundation. (link)

Chapter 4 – Primal Blueprint Law #1: Eat Lots of Plants and Animals

Fruits & Vegetables

  • “EWG Updates The Pesticide Shopper’s Guide | Environmental Working Group.” EWG Home | Environmental Working Group. (link)
  • Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods – 2007, U.S. Department of Agriculture: (link)

Meat

  • Pollan, Michael. The Omnivore’s Dilemma: A Natural History of Four Meals. New York: Penguin Press, 2006. (Amazon)
  • Robbiins, John. Diet For A New America – How Your Food Choices Affect Your Health, Happiness, And The Future Of Life On Earth. New York: H J Kramer/New World Library, 1998. (Amazon)
  • Barnouin, Kim, and Rory Freedman. Skinny Bitch. Foster City, CA: Running Press Book Publishers, 2005. (Amazon)
  • Cordain, Loren, Janette Miller, Boyd Eaton, Neil Mann, Susanne Holt, and John Speth. “Plant-animal subsistence ratios and macronutrient energy estimations in worldwide hunter-gatherer diets.” Am J Clin Nutr 71 (2000): 682-692.
  • Sinha et al. “Meat Intake and Mortality: A Prospective Study of Over Half a Million People.” Archives of Internal Medicine. (2009): 169: 562-571
  • “heterocyclic Amines in Cooked Meats – National Cancer Institute.” National Cancer Institute – Comprehensive Cancer Information (link)
  • “Meat and Poultry Labeling Terms.” USDA Food Safety and Inspection Service. (link)

Fish

Eggs

  • “Egg consumption and the risk of heart failure in the Physicians’ Health Study.” Circulation. 2008 Jan 29;117(4):512-6. (link)
  • “Egg breakfast enhances weight loss.” International Journal of Obesity 2008 Oct;32(10):1545-51. Epub 2008 Aug 5 (link)

Nuts, Seeds, and their Derivative Butters

  • “Health benefits of nuts: Potential role of antioxidants” British Journal of Nutrition. 2006 Nov;96 Suppl 2:S52-60 (link)

Herbs and Spices

  • University of Arkansas, Food Safety Consortium. “Brush On The Marinade, Hold Off The Cancerous Compounds.” ScienceDaily 28 June 2007. 2 June 2009. (link)
  • Davis, Chris. “The Top 5 Health Benefits of Cinnamon.” The Healthy Snacks Blog. (link)

Chapter 5 – Avoid Poisonous Things

Grains

  • Cordain, Loren. The Paleo Diet: Lose Weight and Get Healthy by Eating the Food You Were Designed to Eat. New York, NY: Wiley, 2002. (Amazon)
  • Diamond, Jared. Guns, Germs, and Steel: The Fates of Human Societies, New Edition. New York: W. W. Norton, 2005. (Amazon)
  • Lund University. “Original Human ‘Stone Age’ Diet is Good For People With Diabetes, Study Finds.” ScienceDaily 28 June 2007. (link)
  • Ottawa Hospital Research Institute (2009, August 20). Type 1 Diabetes Linked To Immune Response To Wheat. Science Daily (link)

Hydrogenated Fats

  • CJ Puotinen, “Unhealthy Vegetable Oils? Does Food Industry Ignore Science Regarding Polyunsaturated Oils? Implications for Cancer, Heart Disease” Well Being Journal. (link)
  • “Primary prevention of coronary heart disease in women through diet and lifestyle.” New England Journal of Medicine. 2000 Jul 6;343(1):16-22 (link)

Legumes

  • Liener IE (1994) “Implications of antinutritional components in soybean foods.” Crit Rev Food Sci Nutr., vol. 34, pp. 31-67.Gupta YP (1987) “Antinutritional and toxic factors in food legumes: a review.” Plant Foods for Human Nutrition, vol. 37, pp. 201-228.
  • Pusztai A et al. (1981) “The toxicity of Phaseolus vulgaris lectins: Nitrogen balance and immunochemical studies.” J Sci Food Agric, vol. 32, pp. 1037-1046.
  • Noah ND et al. (1980) “Food poisoning from raw red kidney beans.” Brit Med J, vol. 2, pp. 236-237.

Sugar

  • “Role of sugars in human neutrophilic phagocytosis.” American Journal of Clinical Nutrition, Vol 26, 1180-1184, Copyright © 1973 by The American Society for Clinical Nutrition, Inc.  (link)
  • “Glucose Challenge Stimulates Reactive Oxygen Species (ROS) Generation by Leucocytes.” The Journal of Clinical Endocrinology & Metabolism Vol. 85, No. 8 2970-2973
    Copyright © 2000 by The Endocrine Society. (link)
  • MDA – What Happens to Your Body When… You Carb Binge

Chapter 6 – The Primal Blueprint Exercise Laws

Low Level Cardio

  • Scott, David. David Scott’s Triathlete Training. New York: Fireside, 1986 (Amazon)
  • Di Loreto C, Fanelli C, Lucidi P, et al. “Make your diabetic patients walk: long-term impact of different amounts of physical activity on type 2 diabetes.” Diabetes Care. 2005 June;28(6):1295-302
  • Brown WJ, Burton NW, Rowan PJ. “Updating the evidence on physical activity and health in women.” American Journal of Preventative Medicine. 2007:33(5):404-411.
  • Hamer M, Steptoe A. “Walking, vigorous physical activity, and markers of hemostasis and inflammation in healthy men and women.” Scandinavian Journal of Medicine and Science in Sports. 2008 Feb; 18(6): 736-741 (link)

Lift Heavy Things

  • Simons R, Andel R. “The effects of resistance training and walking on functional fitness in advanced old age.” Aging Health. 2006 February;18(1):91-105

Sprint Once in a While

  • British Journal of Sports Medicine – 2007 Taiwanese study, intense workouts better than sustained cardio.
  • “Is Bryan Clay the World’s Greatest Athlete?” SPARQ,Summer 2008 (link)
  • “Bryan Clay Biography.” Bryan Clay. (link)
  • Godfrey RJ, Whyte GR, Buckley J, Quinlivan R. “The Role of lactate in the exercise-induced human growth hormone response: evidence from McArdle’s disease.” British Journal of Sports Medicine. 2008 January 31. (link)

Going Barefoot

Chapter 7 – The Primal Blueprint Lifestyle Laws

Get Good Sleep

  • Reid, Daniel. The Tao of Health, Sex, and Longevity: A Modern Practical Guide to the Ancient Way. New York: Fireside, 1989. (Amazon)
  • Ehrman, Mark, and Sara Mednick. Take a Nap! Change Your Life. Chicago: Workman Publishing Company, 2006. (Amazon)
  • Lloyd, Robin. “Sleep Deprivation: The Great American Myth | LiveScience.” LiveScience | Science, Technology, Health & Environmental News. (link)
  • Lloyd, Robin. “How to Get a Good Night’s Sleep | LiveScience.” LiveScience | Science, Technology, Health & Environmental News. (link)
  • Kripke M.D., Daniel F. The Dark Side of Sleeping Pills. September 2008 (link)
  • Patel SR, Hu FB. Short sleep duration and weight gain: a systematic review. Obesity (Silver Spring). 2008; 16:643-53. (link)
  • Schwartz, Sophie. “Sleep affects learning-related changes in regional brain activity in adult humans.” Fens Forum 2008, Federation of European Neurosciences Societies, Geneva, Switzerland, July 14, 2008. (link)

Play

  • Peniston, Lorraine C.. Developing Recreation Skills in Persons With Learning Disabilities. Champaign: Sagamore Publishing, 1998. (Amazon)
  • “The Serious Need For Play.” Wenner, Melinda. Scientific American Mind, February 2009. pg 22 (link)
  • New York Times. June 7, 2008 “Vacations are Good For You, Medically Speaking.” Tugend, Alina. (link)
  • Air New Zealand, “Vacation Gap Study” 2006. (link)
  • Ferriss, Timothy. 4-Hour Work Week: Escape 9-5, Live Anywhere, and Join the New Rich. New York: Random House, 2007. (link)

Sunlight

  • Laaksi I, Ruohola JP, Tuohimaa P, Auvinen A, Haataja R, Pihlajamaki H, Ylikomi T. “An association of serum vitamin D concentrations with acute respiratory tract infection in young Finnish men.” American Journal of Clinical Nutrition. 2007 Sep; 86(3):714-7 (link)
  • Karatekin G, Kaya A, Salihoglu O, Balci H, Nuhoglu A. “Association of subclinical vitamin D deficiency in newborns with acute lower respiratory infection and their mothers.” Eur J Clin Nutr. 2009 Apr; 63(4)473-7 (link)
  • Ginde AA, Mansbach JM, Camargo CA Jr. “Association between serum 25-hydroxy-vitamin D level and upper respiratory tract infection in the Third National Examination Survey.” Arch Intern Med. 2009 Feb 23;169(4):384-90. (link)
  • Termorshuizen F, Wijga A, Gerritsen J, Neijens HJ, van Loveren H. “Exposure to solar ultraviolet radiation and respiratory tract symptoms in 1-year-old children.” Photodermatol Photoimmunol Photomed. 2004 Oct;20(5):270-1. (link)
  • Laaksi I, Ruohola, et al “An association of serum vitamin D concentrationa <40 nmol/L with acute respiratory tract infection in young Finnish men.” Am J Clin Nutr. 2007 Sep;86(3):714-7. (link)
  • Walker VP, Modlin RL. “The vitamin D connection to pediatric infections and immune function.” Pediatr Res. 2009 Jan 28. (link)
  • Ginde AA, Mansbach JM, Camargo CA Jr. “Association between serum 25-hydroxyvitamin D level and upper respiratory tract infection in the Third National Health and Nutrition Examination Survey.”  Arch Intern Med. 2009 Feb 23;169(4):384-90. (link)
  • Karatekin G, Kaya A, Salihoglu O, et al. “Association of subclinical vitamin D deficiency in newborns with acute lower respiratory infection and their mothers.” Eur J Clin Nutr. 2009 Apr;63(4):473-7. Epub 2007 Nov 21. (link)

Avoid Stupid Mistakes

  • DeLeo, Peter. Survive!: My Fight for Life in the High Sierras. New York, NY: Simon & Schuster, 2008.
  • Northcutt, Wendy. The Darwin Awards: Evolution in Action. New York: Plume, 2002. (Amazon)
  • “The Darwin Awards.” The Darwin Awards. (link)

Hypervigilance and Risk Management

  • Becker, Gavin De. The Gift of Fear. New York: Dell, 1999. (Amazon)

Use Your Brain

  • Bauerlain, Mark. The Dumbest Generation. New York: Penguin Group USA, 2008. (Amazon)
  • Frank, Robert. Richistan: A Journey Through the American Wealth Boom and the Lives of the New Rich. new york: Three Rivers Press, 2008. (Amazon)

Chapter 8 – A Primal Approach to Weight Loss

Calculating Calories

Intermittent Fasting

  • “Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerebrovascular systems.” Journal of Nutritional Biochemistry, 2005 Mar:16(3):129-137. (link)
  • “The effect on health of alternate day calorie restriction: eating less and more than needed on alternate days prolongs life.” Med Hypothese. 2006;67(2):209-11. Epub 2006 Mar 10 (link)

Chapter 9 – Conclusion

  • Sisson, Mark. Training and Racing Biathlons: A Complete Training Program for Achieving Peak Performance in Run-Cycle Biathlons. Alston: Primal Urge Pr, 1989. (Amazon)
  • Fareed, Zakaria. The Post-American World. Detroit: Simon & Schuster Audio; Unabridged Edition, 2008. (Amazon)
  • Chopra, Deepak. Perfect Health: The Complete Mind/Body Guide, Revised and Updated Edition. London: Harmony, 2001. (Amazon)

Errata:
pg48, ln6, “(bigger is worse)” should read “(smaller is worse)”
pg 149, p3, ln5, “Because it’s there” was a quote erroneously credited to Sir Edmund Hillary. The quote should be credited to British climber George Mallory.